Njengesijwayelekile, ukulahlekelwa isisindo ngomzuzu wokugcina? Ukungahloniphi kwabesifazane akunawo onqenqemeni, futhi isimo sempilo asikwazi ukusivimba ekuphishekeleni ukuhleleka. Uma ulahlekelwa isisindo ngokuphuthumayo ungasebenzisa esinye sezidlo ezinikezwayo izinsuku ezingu-3. Kodwa khumbula ukuthi ama-kilograms abuyiselwa kalula, futhi ungasebenzisa le ndlela ngaphezu kabili ngonyaka.
Ukudla komlobokazi
Ubani, kunganjani ukuthi abashadile bangadinga ukudla okuphuthumayo izinsuku ezintathu? Utholephi isikhathi sokulahlekelwa isisindo isikhathi eside futhi ngokugcwele? Wonke amalungiselelo omshado wangaphambi komshado ayegcwele imizwa kanye nezinkathazo, okuyinto ehlukumezekayo ekhanda emnandi futhi ehluma. Kodwa lapha, umzuzu obhekene nokulindela kakhulu wokuphila - futhi ingubo yomshado ebiza kakhulu ayihambisani.
Imenyu yomakoti yokusindisa isibalo nesigqoko:
Usuku 1
- ngaphambi kokudla kwasekuseni kufanele uphuze uhhafu wamitha elilodwa lamanzi ahlanzekile;
- emva kwehora lesidlo sasekuseni: 1 tsp. i-cocoa + 1 tsp ujubane uju kusuka ku-1 tbsp. ubisi;
- isidlo - ama-200 g wezinyosi eziphekiwe noma izinkukhu, i-300 g yemifino ehlanzekile, enamanzi ngamafutha;
- Isisindo se-mid-morning - i-300ml ye-yogurt yemvelo ephansi;
- dinner - umhluzi wemifino kunoma iyiphi inqwaba, kodwa ezingxenyeni ezingekho kuka-200 ml.
Ngaphambi kokulala futhi kuvunyelwe ukuphuza ingilazi ye-kefir.
Usuku 2
- ekuseni - amanzi;
- ibhulakufesi isuka ku-2 grapefruits noma i-cocoa;
- Kwasemini - umhluzi wemifino;
- ukudla okulula - i-yogurt yemvelo enezinyosi;
- isidlo - ama-200 amagremu enhlanzi abilisiwe kanye nesaladi yemifino.
Usuku lwesithathu
- ibhulakufesi - usuku lonke kufanele uphuze amathalitha angu-1 amanzi namanje;
- ukudla kwasemini - amagremu angu-500 we-fat-cottage shizi enamafutha aphansi;
- I-mid-morning snack - ingilazi ye-fat-fat kefir;
- sidla - isifuba siphuziwe (200 g) noma isaladi yemifino.
Nansi ukudla okuphezulu kwabashadikazi izinsuku ezingu-3. Futhi, uma uthembekile futhi unesibindi, unakekele ubukhulu bomdlalo wesigqoko nemigqa yakho kusengaphambili.
Ukukhishwa kokudla kwezinsuku ezintathu
Akukhona kuphela ukuthi abashadikazi bafuna ukunciphisa umzimba. Abesifazane ngokuvamile bakhula kancane ngehora (engqondweni yami). Sikunikeza enye inguqulo ephumelelayo yokulayishwa kokulayishwa kwezinsuku ezingu-3.
Usuku 1 - usuku lweprotheyini (900 kcal)
Imenyu:
- ukugoqa amafutha-400 g;
- yoghurt yemvelo kuze kufike ku-3,2% okuqukethwe kwamanoni - 600 ml.
Lokhu kudla kuhlukaniswe izidlo ezingu-6 futhi kudle njalo amahora amabili ngaphambi kokuzwa indlala. I-cottage shizi ingaxubaniswa ne-yoghurt. Ukudla kokugcina akupheli kuka-20.00.
Lokho esikuphuzayo:
- amanzi (1.5-2 l), itiye kanye nekhofi engasetshenziswanga, ubisi obisiki.
Usuku 2 - usuku lwe-carbohydrate (800 kcal)
Imenyu:
- imifino - 700 g;
- izithelo - 700 g.
Imifino ingadliwa yi-stew, yonke into iya esikoleni, ngaphandle kwamazambane. Izithelo - ngaphandle kwamabhanana (ama-kilojoule kakhulu) namagilebhisi (amnandi kakhulu). Ama-apula kufanele abhakwe kuhhavini, ngoba efomini labo elihlaza abangela ukudla.
Ukudla kokugcina akupheli kuka-20.00. Kufanele kube namahora amabili ama-2-3, imifino ingagcwala ngamafutha omnqumo.
Lokho esikuphuzayo:
- amanzi (1.5-2 l), itiye kanye nekhofi engasetshenziswanga, ubisi obisiki.
Usuku lwesithathu - amaprotheni-carbohydrate (700-800 kcal)
Imenyu:
- i-grapefruit - ama-4 ama-pcs .;
- amaqanda - ama-4 ama-PC.
Amaqanda anamagilebhisi adla ngekhefu. Amaqanda angadliwa okuphekwe okuphekiwe, okubilisiwe kanzima noma ngesimo se-omelette (kodwa kungenaliti yokudoba ngaphandle kwamafutha).
Phakathi nalokhu kudla okuphumelelayo kwezinsuku ezintathu, zama ukuhlala kancane ekhaya futhi ungagijimi esiqandisini.
Qaphela
Ukunamathela ekudleni okunjalo kuyadingeka ukwazi ngokuqiniseka ukuthi impilo yakho izokumelana nokucindezeleka okunjalo. Intukuthelo encane - unganqumi ekudleni okunjalo, uzizwe ungekho ngosuku lokuqala - unqume ukudla. Zonke izidlo eziveza ukuthi zingadala izifo zingadala ekuguleni kwezifo ezingapheliyo, ekukhuleni kwezifo ezintsha. Ngaphambi kokuba uqhubeke endleleni yokudla, cabanga ukuthi ingumdlalo wamakhandlela ngempela.